Ballard Naturopathic Blog | Summer

Stone Turtle HealthNaturopathic Medicine and Massage Therapy for the Whole Family

6204B 8th Ave NW Seattle, WA 98107 Work (206) 355-4309

Stone Turtle Health Blog

Spring? Summer? Food!!

May 2, 2014

Wow! 80+ degrees outside, 2 days in a row and it's not even August! Here are some great, simple recipes to keep you out of the kitchen and cooled down.

Dijon-marinated Root Vegetables

2-3 large carrots, peeled and cut into 2-3 inch sticks (about the size of a finger)

2 medium parsnips, peeled and cut into 2-3 inch sticks

1 medium onion (Walla Wallas are best), cut into wedges and separated

2-3 med potatoes, scrubbed, peeled and chopped into quarter-sized pieces

-        Cover all vegetables with olive oil and spread into a single layer on 1-2 baking sheets. Roast at 350, turning once with a spatula, until tender, approximately 20-25 minutes. Transfer to bowl and cool to room temperature

Honey-Dijon Marinade:

1 ½ c of olive oil

½ c Dijon mustard or whole grain brown mustard

¼ c. honey

1 tsp minced garlic or garlic paste

Salt & pepper, to taste.

 

-        Combine dressing ingredients in bowl or using blender to fully blend. Pour over root vegetables. Cover bowl with plastic wrap and store in refrigerator. Serve chilled.

 

Cold Noodle Salad with Beef or Shrimp

½ package whole wheat spaghetti or soba noodles, prepared and tossed with small amount of olive oil

1 lb shrimp, peeled, deveined, and cooked OR 1 lb of steak, marinated in olive oil & garlic, broiled & thinly sliced- chilled

Rice Wine Vinegar- 1 1/2 c

Sweet Chili sauce- ½ c

1-2 cloves of garlic, minced

½ red onion, thinly sliced and finely minced

¼ c roughly chopped cilantro or basil

½ head iceberg lettuce, chopped

Tomato wedges, as desired

 

-Combine vinegar, sweet chili sauce, garlic and minced onion. Combine remaining ingredients (may need to make more dressing if using steak instead of shrimp, as it soaks up more dressing). Top with dressing and chill. Serve cold. 

 

Homemade Ranch Dressing

A great way to get more veggies!

1 cup mayonnaise

2 cups plain Greek yogurt

1 tsp onion powder

1 tsp garlic powder

½ tsp salt

1 tbsp finely chopped fresh chives

 

Blend all ingredients. Chill, serve as garnish for carrot and celery sticks, cucumber slices, and radishes, or as salad dressing (may want to thin with milk if using as dressing).

 

Grain Salad with Shrimp, Feta, and Pine Nuts

1 c. brown rice or pearled barley.

½ lb shrimp, peeled, deveined, cooked and roughly chopped

1 block of feta roughly chopped or one container of crumbled feta

Handful of cherry tomatoes, halved

½ c pine nuts, toasted

¼ c cilantro, roughly chopped

1-2 finely minced green onions

¼ c olive oil

-Prepare grains as directed on the box, rinsing well and adding 1-2 drops of olive oil to water, which will keep the grains fluffy.  Once fully cooked, fluff with a fork and allow to cool to room temperature as you prep the other ingredients.  Add all and combine well. Chill and serve cold. 

 

Serve these dishes with one of the drinks below:

 

Sparkling Honey-Ginger Lemonade

1 c lemon juice

1/2 c honey

1/2 tsp ground ginger

6 c seltzer water, divided into 1 1/2 c, poured over cups full of ice

- Combine first three ingreients in saucepan, warm steadily until honey and lemon juice easily combine into syrup. Pour 1/4 c of syrup over each cup, stirring to mix. Serves 4, with some syrup leftover.

 

Sangria/Virgin Sangria Spritzer

1 jug of rose (pink wine) (or light fruit juice for virgin drinks)

1 liter of plain seltzer

1 orange, sliced into rounds

1 lemon, sliced into rounds

1 lime, sliced into rounds

1 c raspberries, fresh or frozen

1/4 c agave nectar

-Combine all ingredients in large pitcher, place in refrigerator to chill. Serve with ice. Makes a little more than a gallon.

 Looking for a quick, easy way to increase your water intake this summer. Try adding lemons, limes, mint, or even cucumbers. They add flavor to "boring" water.. Also, if you are prepping carrots and celery sticks for easy lunch prep, store them in water in the refrigerator to keep them crisp. Drain off some of the water to drink. It will be quite refreshing!

Mindfulness

December 13, 2012

An absolutely great article in the Huffington Post about Mindfulness, written by Michael Broder, PhD.

Should My Baby Wear Sunscreen? FDA article reponse

June 25, 2012

According to this article on FDA.gov, it really depends. Babies' skin is more permeable to the chemicals in sunscreen and their higher skin-to-body ration means more will be absorbed. Avoiding exposure is best! There are also tips and tricks for protecting infants from harmful UV rays. A big thank-you to Vital Family Medicine for sharing this article with us!

What's that I Love Local Businesses badge on the home page?

July 14, 2011

Stone Turtle Health is pleased to announce that we have entered a grant competition created by Intuit, the makers of Quickbooks. The prizes include $25,000 grants and a shot at a second $25,000 hiring grant. The first level of grants are awarded via lottery to companies that make a difference in their communities. The second grant is awarded to one of the three quarterly winners, by a panel of judges, on the basis of merit. With this grant, Stone Turtle Health would expand the hours we can provide care as well as offer more community outreach programs to better serve our neighbors.

If you are reading this, hopefully you're a fan and maybe even a patient of Stone Turtle Health's. Please take a moment to to vote at LOVE A SMALL BUSINESS between July 1st and September 30th. Thanks for all your support as we work together to improve the lives of our community!

Everybody's Free to Wear It...

July 5, 2011

Sunscreen. Sun block. Suntan lotion. What exactly is SPF? How much is enough? What is the FDA doing about it?

Now that we've (finally) got some sunshine in Seattle, it's time for a talk about sunscreen. Sunscreen is formed of organic and inorganic particles that are designed to block and/or absorb ultraviolet (UV) light from ths sun. Physical sunscreens reflect light, Chemical sunscreens absorb light. Many products have both forms inside. Blocking sunlight also blocks vitamin D creation, an issue that many patients have concerns about.

The SPF number reflects how well a sunscreen protects against UVB light, the type of UV ray that causes squamous cell carcinoma and basal cell carcinoma. It does not measure protection against UVA rays which cause melanoma or infrared light which also affects sun damage levels. UVB causes the most common types of skin cancer, but UVA causes the most deadly. SPF is, unfortunately, very inaccurate because most people don't put on enough. Also, wiping it off, swimming, and sweating all minimize its effectiveness, regardless of whether it is labeled "sweatproof" or "waterproof". Plus, we're supposed to be reapplying it every 2 hours, right? An SPF of 15 means that, theoretically, you're protected for 15 times longer than you would be without sunscreen. This, of course, doesn't take into account the changes in sun exposure throughout the day as the sun changes position in the sky.

The FDA has passed new regulations recently which will go into effect next year. These will require sunscreens to show that they block UVA and UVB rays in order to be labeled "broad spectrum" and only products with an SPF of 15 or higher can claim to prevent sun damage, wrinkles, and skin cancer. Further, no sunscreen manufacturers can label products as having an SPF higher than 50 because there is not enough evidence to prove that going above an SPF of 50 increases the benefit. The term "sunblock" can no longer be used, nor can "sweat-proof" or "water-proof". Instead, a product can be labeled "water-resistant", but then must state for how long, 40 or 80 minutes.

As always, staying out of the sun, avoiding tanning beds, and covering up with hats and long-sleeved clothing are very important in order to prevent sun damage, wrinkles, and cancer. If you're concerned about your vitamin D levels, talk to your doctor about alternate sources or about safer ways to get vitamin D naturally.

For more info:

Understanding Sunscreen Products - FDA

FDA Cracks down on Sunscreen Claims, bans 'sunblock'

What IS Sunscreen?

Skin Cancer, Sun, and Sunscreen